2023-11-15
WOD Weightlifting / strength: Front Squat 5 x 135 5 x 145 5 x 145 5 x 145 Back Squat 10 x 145 8 x 155 6 x 160 4 x 165 Shoulder Press 5 x 65 5 x 70 5 x 75 5 x 75 Bench Press 10 x …
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shoulders
2023-11-14
Skill-work: Body Building Accessory Work 3 Rounds 10 strict Press 10 BTN Strict Press 10 Front Raise 10 UpRight Rows Then 2 Rounds Burnout Bicep Curls with 3 sec Negative Burnout Tricep Kickbacks Same weight 75# first round, 65# 2-3 rounds ,45# btn press, 10# db front raise and rows. …
2023-11-13
2.34 mile walk w/ Kat Time: 40:00 (17:05 average pace per mile, 365 calories, 90 bpm) Bench press 10 x 95# 10 x 125# 10 x 145#
2023-11-12
WOD 6 rounds 15 kb swings (1.25 pd) 15 push-ups 15 box jump overs (24″) Time: 19:02
2023-11-10
WOD “Lumberjack 20“ 20 Deadlifts (275/185)Run 400m20 KB swings (70/53)Run 400m20 Overhead Squats (115/75)Run 400m20 BurpeesRun 400m20 Pullups (Chest to Bar)Run 400m20 Box jumps (24/20)Run 400m20 DB Squat Cleans (45/35)Run 400m Time: 28:47 (195# deadlifts, 1.25 pd kb, 75# OH squats, 12 step ups 8 box jumps, 10 squat cleans …
2023-11-06
1k run warm up Time: 6:35 WOD 15 back squats (155#) 20 burpees 15 HSPU (2 pads and a plate) 18 front squats (115#) 20 burpees 12 HSPU 21 OH squats (65#) 20 burpees 9 HSPU Time: 24:36
2023-11-03
WOD Conditioning: For Time: 10-9-8-7-6-4-3-2-1 DeadLifts (225/155) Bench Press (185/115) Back Squats (225/155) 25 DU’s between Each Round Time: 40:28 (175#, 40# dumbbells, 155#) hard time breathing, asthma bad air so I went slow.
2023-10-31
WOD 100 double unders 10 clean & jerks (135/95) 75 double unders 10 clean & jerks 50 double unders 10 clean & jerks Time: 14:57 *repeat from 2015-10-30
2023-10-29
5.0 mile walk w/ Kat Time: 1:23:28 (16:40 average pace per mile, 1124 calories, 102 bpm) Weightlifting 20 bicep curls per arm 25# 20 skull crushers 30# 20 reverse flys 15# 30 db row per arm 30# 30 push-ups 10 strict db shoulder press per arm 30# 10 strict db …
2023-10-25
SKILL WORKBENCH PRESS50 Reps in FEWEST sets POSSIBLE 80# – 28, 44, 50 WOD8 ROUNDS10 DEADLIFTS (225)8 T2B6 BURPEE BOX JUMPS Time: 24:30 (175#, 4 rounds k2e, 4 rounds t2b, regular box jumps 24”)